tools
Calorie deficit calculator
Choose how fast you want to lose. Get a daily calorie target, the deficit behind it, and a rough time to your goal.
Estimates only. Real loss isn’t linear — it stalls and jumps. A weekly view rides out the noise better than a daily one.
How the deficit is calculated
It starts from your TDEE — your maintenance calories. A kilogram of body-weight change is treated as about 7,700 kcal, so:
- daily deficit = target loss per week × 7,700 ÷ 7
- daily target = TDEE − daily deficit
- time to goal = amount to lose ÷ weekly rate
What the number means for you
The daily target is a centre of gravity for the week, not a line you must land on every day. Some days you’ll be over, some under — what matters is the weekly average. If the target feels punishing, it’s too low: a smaller deficit you keep for months beats a big one you quit in three weeks.
Track it without the daily pass/fail
Elo runs on a weekly budget for exactly this reason — a heavy day borrows from a lighter one, and the week resets every Monday with nothing carried forward. You aim at a total, not a tightrope.
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How big should a calorie deficit be?
For most people, 300–700 kcal a day — roughly 0.25 to 0.75 kg a week. Bigger deficits lose faster but are harder to stick to and shed more muscle. Slower and consistent beats fast and abandoned.
Why does the calculator warn me about low targets?
Eating under about 1,200 kcal a day without supervision makes it hard to get enough protein and micronutrients, and tends to backfire. If the maths pushes you there, choose a gentler rate or work with a dietitian.
Is 3,500 kcal really one pound of fat?
It's the rule of thumb this tool uses (7,700 kcal per kg). Real bodies are messier — water shifts, adaptation, and measurement noise all blur it — so treat the timeline as approximate.
Why isn't my weight dropping on schedule?
Loss is not linear. It stalls for a week or two, then drops several days' worth at once, often after a bad night's sleep or a salty meal clears. A weekly trend line shows the real picture; the daily number doesn't.
Estimates only, for general wellness — not a diet prescription. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a clinician first. See the medical disclaimer.